How many meals per day is optimal for fat loss?
When we’re looking to lose body fat we have a tendency to overcomplicate matters and resort to extreme measures.
These can include:-
- Restricting carbohydrates.
- Restricting all fats, good and bad.
- Cutting out alcohol & caffeine.
- Eliminating all sugars.
- No carbs after 6pm.
- No dairy.
- No fruit.
- Eating only fruit.
- Eliminating any animal products.
When your end goal is to lose body fat, there really is no need to resort to these measures as they’re not sustainable, unnecessary to achieve fat loss, don’t promote a healthy relationship with food and don’t contribute to good general health.
How many meals should I be eating?
The answer is that it really depends on you and how you like to eat.
Any diet should fit in with your lifestyle, your family and your professional life in order to be successful. Anything that requires lots of food prep (that you may not be able to sustain long term), include unusual foods or expensive ingredients that you wouldn’t normally purchase is soon going to join the diet-fail hall of fame.
Nutrient timing only has a really important role to play when you’re an athlete working to a performance goal.
The thermic effect of food can have a slight additional benefit to fat loss and protein has a higher thermic effect compared to fats or carbohydrates.
Increasing the consumption frequency of protein has benefits for satiety levels as well as the absorption of nutrients pre and post exercise, but it is also more beneficial for preserving muscle mass when in a calorie deficit.